Dan Broughton

Strength: Close Grip Bench 5×4 @ 80% WOD: 3RFT – 200m run 8 strict pull ups 12 DB push press 50/35 200m run 8 TTB 12 DB Power Clean 50/35

Bert: “U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. 5, 2009, while conducting counter-sniper operations in Fallujah, Iraq. Cpl. Gettings was serving as a team leader with the 2nd Battalion, 6th Marine Regiment, 2nd Marine… Read more »

Partner WOD: Teams of 3: AMRAP 25 – 90/60 Cal Row, 60 Alt DB snatch (50/35) 200 DU/600 Singles 30 HSPU

Strength: Front Squat 6×4 @ 80-83% WOD: For Time: 50 stationary front rack lunges 95/65 50 TTB 50 S2O 95/65 50 BB facing Burpees *Time Cap 12 min*

Strength: Deadlift 3×12 @ 55-60% WOD: For Time and Quality: 10/9/8/7/6/5/4/3/2/1 Strict press @ 50% bodyweight strict pull ups

Running Time Trials: Running Time Trials: 1600m Run, 1200m Run, 800m Run, 400m Run, 200m Run

Strength: Push Press 5×5 @ 77-82% WOD: AMRAP 12 – 3 Bar MU 6 Strict HSPU 9 Box Jump 30/24

Strength: Back Squat 6×2 @ 87-91% WOD: AMRAP 7 – 12 Alt DB snatch 50/35 30 Dus/90 Sus

Come join us for open gym from 10-noon!

Partner WOD: Teams of 2: 3RFT 30 deadlift 95/65 30 hang power clean 95/65 30 push jerk 95/65 BUYOUT 100/70 cal bike